Name: Playbook - Raquel Santos - CHEST/SHOULDERS/TRIS (GYM)
Uploaded: 2023-11-13T23:40:49.980Z
Duration: 75 min
Description: CHEST/SHOULDERS/TRIS (GYM)

11.9.23

1️⃣ Superset 1
- Tricep dips (assisted or bench dips) - 3x8-12
- Push-ups- 3x10-12 *modification: knee push-ups 

2️⃣ Front/lateral raise combo - 4x10 

3️⃣ Superset 2
- DB bench press - 4x5-6
- Seated lateral raise - 4x10-12

4️⃣ Superset 3
- Seated Arnold press - 4x6-8
- Seated single DB front raise - 4x10-12

5️⃣ Tricep Triset
- Cable rope overhead tricep extensions - 3x12-15
- Cable rope tricep pushdowns - 3x12-15
- Diamond/tricep push-ups 3x8-10

6️⃣ Superset
- Half kneeling single arm shoulder press - 3x8-10 each side
- Single arm DB tricep kickback - 3x12-15 each side

*Optional Finisher*
Incline bench plate Sven press - 2x60s

Tricep dip (assisted or bench dips)

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

*modification: knee push-ups

Push-ups

Superset 1

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a 
- Lower the dumbbells with control
- Reverse the combination back to starting position

Dumbbell front/lateral raise combo

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

Seated dumbbell lateral raise

Superset 2

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

Seated single dumbbell front raise

Superset 3

Cable rope overhead tricep extensions

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Diamond/tricep push-ups

Tricep Triset

- On one knee, other leg bent at 90 degrees in front of your body
- Hold dumbbell at shoulder on same side as knee grounded
- Press weight straight overhead

Half kneeling dumbbell shoulder press

Single arm dumbbell tricep kickback

Superset 5

*Optional Finisher* Incline bench plate Sven press

CHEST/SHOULDERS/TRIS (GYM)

W3: Shoulders & Arms

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

CHEST/SHOULDERS/TRIS (Gym)

BACK & BIS (Gym)

SHOULDERS & ARMS (Gym)

UPPER BODY PUSH (Chest/Shoulders/Tris)

UPPER BODY PULL

UPPER BODY PUSH (Home or Gym)

UPPER BODY PULL (Back/Rear Delts/Bis)

UPPER PUSH (Chest/Shoulders/Tris)

UPPER PULL (Back/Rear Delts/Bis)

BACK/SHOULDERS/BIS (GYM)

UPPER BODY (HOME)

DELTS & BIS (GYM)

UPPER BODY PUSH (At-Home Friendly)

UPPER BODY FOCUSED (At-Home Friendly)

DELTS & TRIS

UPPER BODY MOBILITY WARM UP/ACTIVATION

DELTS & ARMS

Delts & Arms (tricep focused)

Upper Push (Chesticles/Shoulders/Tris)

Push Day (Chest/Shoulders/Tris) 3/1/23

Pull Day (Back/Bis/Core) 2/28/23

Back/Chest/Core

Back & Shoulders

BACK & SHOULDERS

Chest & Shoulders

Back & Core

Back Day

Back Day 2

30 Min At Home Shoulders & Arms

SHOULDERS & ARMS 💪

HOTEL GYM PULL DAY (Back & Bis)

HOTEL GYM PUSH DAY (Chest, Shoulders, & Tris)

Kate Spaschak 

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PULL DAY (BACK/REAR DELTS/BIS)

Awesome workout and downloading for later

Denise

CHEST/SHOULDERS/TRIS (GYM)

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